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Wednesday, September 26, 2018

How to Exercise While on the Ketogenic Diet

A proper diet and an exercise regime are the balance you need in order to maintain a healthy lifestyle. Though this may seem close to impossible when you just start your keto diet, due to some of its early side effects, it is important to try to include working out as much as possible. Keep in mind that your keto flu will pass much faster if you take an exogenous ketone like Keto Activate, but that you should try to make a habit of exercising on a daily basis nonetheless.

Once this infamous period passes, and your body gets used to producing ketones and using them as its primary source of fuel, your energy levels will not only boost — they will skyrocket! This is the perfect time to start exercising on a more serious note, and find what works best for you.

The most important thing to keep in mind when speaking of exercising while on any of the ketogenic diets is that you must make sure to eat enough to keep you going. Keto diets are known for their appetite-suppressing effect on our bodies, which will fool you into thinking you are full and that your body does not need any more food to keep going.

This is something to be aware of, because while you exercise, you are depleting your glycogen stores, but if you do not eat enough food, your liver will not have the fats it needs to produce an optimal amount of ketones!

This also goes for fats — you definitely must make sure that you are eating enough fats. If you fail to do so, your muscle mass will be at a loss and you will be feeling extremely hungry all of a sudden. Keep in mind that your body is now a fat/protein-fueled machine, and that if you do not eat enough fats in substitute for carbs, you will be feeling extremely tired and may actually be at a risk of not being in ketosis anymore.

As for your exercise regime, you have probably already heard that keto diets and high-intensity workouts are not a great match. There may be some truth in that statement — if you do not know how to combine them, that is!

Of course, you’ll have no problems with low-intensity training that may include yoga, cycling, walking, etc. These would be a great choice for you if you are still in the state of the keto flu, and you cannot even imagine yourself doing any exercises with a higher intensity. On the other hand, once your keto flu passes, you will be left with a widespread choice of workouts!

You may want to get into sprinting, CrossFit, rowing, jumping rope or whatever suits you best. Cardio will become the number-one word in your keto dictionary from now on, due to its moderate intensity. It matches ketogenic diets perfectly! Take on swimming, running, cycling, aerobic or any recreational sport!

The best thing about combining keto diets with exercise is that they allow you to spend even more time exercising without getting tired. They boost up your energy levels and make your workout a breeze!

Of course, if you’re starting your exercise regime, make sure that you gradually increase your workout time. Don’t overdo it in the beginning, but first try to maintain about 50 percent of your max heart rate for about 10 minutes, and they increase these numbers over time.

Cardio is a great choice for people trying to get fit and healthy while including all of their muscles in their training. On the other hand, not everyone is a fan of cardio. Weight-lifting may be the perfect choice for this type of dieters.

Our tip for you if you take up lifting weights, is to try to include five or more sets of five reps per exercise in the beginning, because lower set reps will help you gain muscle more easily. If you are going for a higher number of sets, make sure to increase your carb intake a bit. The cyclical ketogenic diet will be able to help you in this case!

Another thing you should also do to improve your physical performance is to get some no-carb supplements. They will help you maintain optimal energy levels and provide you with enough ketones to keep you going through your workout. Get some creatine, MCTs or exogenous ketone supplements, and you’ll be good to go!

Well, knowing that you still have loads of choices when it comes to exercising on a keto diet must be a relief, right? The word of the day when it comes to the keto diet is balance. If you can maintain balance in your carbs, fats and protein intake, and find the perfect balance in your exercise regime, you will be unstoppable!

Tuesday, August 21, 2018

Gaining Muscle Mass Naturally

MASS? Not That Hard!

By Paul Becker owner of

Gaining mass and strength is not a hard concept, but most people make a mountain out of a mole-hill and as a result usually get discouraged. There are three key elements to putting on mass: 

      A good mass workout plan 

     Time for recovery and rest 

    Proper diet 

When these 3 key elements are used together the results will change your outlook on what is possible when your goal is to put on weight in a short amount of time. 

So step one, a good mass workout plan; consists of a strict outline and is centered on your personal weight gain goals. My personal mass workout plan is a good example of what an outline should look like and helped me go from 120 pounds to 170 pounds of muscle mass. Also resulting in a max bench press of 360 lbs. My Mass workout routine is as follows. 

Monday: Chest & Triceps

Tuesday: Back & Biceps

Wednesday: Legs & Shoulders

Thursday: Off

Friday: Chest & Triceps

Saturday: Back & Biceps

Sunday: Legs & Shoulders

Using this mass workout routine I was able to hit everybody part twice a week ensuring maximum growth. Now, in the routine it says one day off but getting to the point where you are not sore for days on end to take just one day off will take some time. It is important to listen to your body. If you are too sore to train then REST! Your body grows faster with more rest. Get at least 8 hours of sleep while your training hard to grow. Again your body grows faster when you rest! 

Another thing to keep in mind is the human body is a great machine and it adapts. What this means is mix it up! Your body will get used to the routine you are using and you will stop getting sore. You do not want this to happen, even after training hard for two years I still get sore. You want to get sore after every workout, this way you know you are breaking down the muscle which ensures that you are growing and gaining as you push toward your goals. 

Now for the most important part to this mass gaining game, I will say it again the MOST IMPORTANT PART is having a good solid mass gaining diet. Without the proper diet and supplements you are wasting your time. Unfortunately, I found this out the hard way. For six months I trained and trained day in and day out and maybe put on five pounds at most. SIX MONTHS PEOPLE! This was all because I was not taking in the right amount and types of food. It is an understatement to say that it was discouraging. I do not want this to happen to you so I am going to drive this point home. HAVE A GOOD SOLID MASS GAINING DIET! 

Now what does a good diet look like? A good mass gaining diet consists of six to seven meals a day with a calorie intake of at least 3500 to 4000 a day. Drink as much water as you can. When putting on mass water plays a key role in the growing process. Also, be sure to keep up with your supplement intake. I usually drink two to three shakes a day and coun them as meals. Each shake should be at least 1000 to 1200 calories.  I also add creatine which helps help with water retention and strength and take this along with your weight gain supplement or protein powder.
Follow these tips and your will reach your goals faster then you thought possible.

Tuesday, August 14, 2018

7 Workout Exercises That Will Put You To Bed All Night

If you have ever heard that exercising at night will keep you awake at night, you are not alone. It is common knowledge that many exercises will increase your heart rate and make it difficult to fall asleep. However, there are also a few exercises that help people relax and fall asleep faster at night. It is a good idea to avoid kickboxing classes, speedy runs, and HIIT workouts within a few hours of going to sleep. Instead, try a few gentle exercises that help make sleep better.

Of course, it is wise to avoid drinking caffeinated beverages within a few hours of going to sleep. It is also wise to eat a balanced diet and avoid big meals just before bed, too. If you do have difficulty falling asleep, you might want to speak with your healthcare provider.

These exercises are helpful for falling asleep and staying asleep:

1. Basic calisthenics

While many strenuous exercises will keep you from falling asleep, some easy calisthenics will speed up the process. About one hour before you get ready for bed, try doing some basic exercises, like crunches, lunges, and planks. Your goal is not to get your heart rate to jump, but to increase your body temperature. So, you do not want to speed through these exercises. Instead, make them controlled, slow, and deliberate. Be sure to inhale and exhale with the movements so you can give your body time to warm up. After finishing, do some gentle stretches so your body can cool back down and prepare to go to sleep.

2. Yoga, with some exceptions

Yoga is another exercise that will give you a workout and help you relax in bed. Like the calisthenics, it is best to avoid overly tricky yoga poses, especially inversions, because these will increase your heart rate. It is best to do basic poses like Warrior 1 and Warrior 2, as well as forward bends, balancing poses, and core work like Boat and Bridge.

3. Try Bikram Yoga

If you are looking for a fantastic yoga workout that will help you sleep better, give Bikram Yoga a try. This practice is done in temperature that reaches 100°. The heat will help elevate yours, but the poses will not increase your heart rate so you cannot fall asleep. Most people who practice Bikram Yoga report sleeping better simply because they are so relaxed when the practice is over. You will need 90 minutes to complete a Bikram class.

4. Strength exercises

You can help improve your sleep by counting your reps with weights. Exercises that involve strengthening the body have proven to improve sleep. There are studies that have been done to determine that lifting weights can improve sleep. In fact, most people who lift weights for 30 minutes per day can fall asleep between 10 and 45 minutes earlier than they did before they started lifting weights. Those who weight trained in the morning fell asleep faster than those who worked out in the afternoon or evening. The exercises were completed at a moderate intensity, and the activities worked all parts of the body. Try to include basic strength exercises like bicep curls, calf raises, shoulder presses, and push-ups.

5. Work your core with Pilates

Pilates is another exercise that will help you sleep better. The training builds strength and body temperature. Pilates exercises are done slowly and methodically, so that body makes heat without increasing the heart rate. Again, if you do Pilates moves a few hours before going to sleep, your body will be ready for bed once your body temperature cools. Pilates exercises that involve rolling the spine, like Wall Roll Down and Spine Stretch, all help with relaxation. All you need is 15 to 20 minutes of Pilates exercises done at a slow, intentional speed to help you fall asleep.

6. Take a walk

There isn’t much that walking does not help. It indeed is one of the most beneficial exercises that anyone can do. Experts recommend that people get a minimum of 150 minutes of vigorous exercise each week and brisk walking is one of the practices that counts. While it is not a good idea to go for a quick walk just before bed, doing it at some time during the day - even in little spurts - will help you sleep better at night. Some people will take one long walk each day, but it is also beneficial to get a few short walks in throughout the day, too. Whether you do it inside or outside, taking a step will help you fall asleep each night.

7. Take an early morning jog

If your body can handle jogging at a moderate or slow pace, the best time to do it is in the morning. Cardio exercise, like jogging, is best performed in the morning to help with deeper sleep at night. However, exercising too vigorously in the morning can lead to muscle and joint strain because the body is not warmed up sufficiently. So, if you do decide to exercise early in the morning be sure to take your time and let your body warm up before you exert too much energy.

The key to using exercise to fall asleep is understanding what your body prefers. Some people do not benefit from early morning exercise and others will find that they cannot fall asleep quickly after exercising too late in the evening. Some people also learn that it takes time for the body to adjust to exercise routines and over time those routines might need to change. It is important to remember that in many cases, exercise can help not only with better sleep - it can also help make your waking hours more enjoyable and relaxing, too. Speaking of relaxation if you need a comfy pillow to sleep on check out the beststomach sleeper pillow. 

Thursday, August 2, 2018

The Signs That It's Time to Quit the Gym

When you first sign up to the gym, it can seem all quite exciting. You will have had grand plans about what you wanted to get done with your workout time, and dreams of being there all day every day. But then the weeks go by and you find yourself a lot less enthused about the gym than you once were. And let’s face it, the gym isn’t exactly a cheap option; each time you don’t go, you are wasting money through the membership that you may be tied into.

The good news is that there are so many other options. You certainly don’t have to go to the gym to get fit. You can explore the outdoors more through running or hiking, as well as creating a space to workout in your own home. You could get yourself a squat rack with weights if you have the space, as well as something like a spin bike. Though you can still workout without large pieces of equipment. There are a large range of videos on YouTube that you can use, as well as fitness apps that have workouts on them where you can track your progress too.

So if you haven’t been to the gym in a while, why don’t you think about the reasons why you haven’t been going. Is it time or a lack of motivation? Once you realize why you aren’t going more often, then you can deal with it and come up with a solution. Here are some suggestions:

  • Money: if money (or a lack of it) are the reason why you can’t justify the prices of the gym, then it sounds like it is time to change things up a little. You can workout for free in many ways, through running, walking, cycling (if you have a bike already), or using apps and YouTube. So don’t let cost of gyms put you off exercise.
  • Boredom: if you find that you just get bored at the gym, then it could be because you need to switch things up a little. Have you been doing the same thing for a while now? If you have, then how about trying something new or training for something new? You could train for a triathlon or perhaps look to shred some body fat. When you have something to work towards, it will be less boring to workout.
  • Motivation: a lack of motivation to workout can happen to us all at time to time. Your circumstances may have changed, or you have achieved what you want to already. Then it is time to set new goals, or evaluate when you are able to workout. If you can do something from home, then it can be easier to fit in around your lifestyle.
  • Not seeing results: when you are setting goals but not seeing results, it can be really frustrating and make you feel like there is no point in carrying on; but there certainly is! Speaking to a trainer can be a good idea, or changing up what you are going to see more results and faster.

Saturday, July 28, 2018

9 Great Ways To Improve Your Sleep Quality

For many of us, poor sleep quality is a real problem. If you're familiar with the feeling of tossing and turning trying to get comfortable, then waking up feeling tired, cranky and uncomfortable, we hear you. 

However, you're not alone. Poor quality sleep can have a real impact on your life, leading to decreased concentration, productivity, and even reduced physical health.

However, regular good-quality sleep can actually improve your all-round physical and mental health and even hep you to achieve more during the day. While you may feel like you're fighting a losing battle, help is at hand. According to the experts at Matter Mattress, there are plenty of simple things you can do to start improving your sleep right away. Read on for the top ten.

1. Keep your bed just for sleeping

Many of us love to read, watch TV or scroll through our phones in bed. However, over time your body will stop associating your bed with going to sleep. This can lead to problems nodding off at night. So, if you're struggling to drop off at the end of the day, it's a good idea to get into bed only when you're ready to go to sleep. After a while, you will start to associate bed exclusively with sleep.

2. Ditch the screens

Scientists have proved that the blue light from device screens can prevent you from falling, and staying, asleep. Therefore, it's a good idea to stop using your devices a couple of hours before you want to go to sleep. Instead, try a calming activity such as crafting or reading a book. These types of activities are much less stimulating for your pre-sleep brain, and help you wind down ready for bed.

3. Ditch the caffeine

Look, we get it. The coffee habit can be hard to kick into touch. However, the good news is you don't need to cut out caffeine altogether. Caffeine stimulates you and can interrupt sleep, therefore it's a good idea to avoid it for several hours before sleep. So, try to keep your coffee, tea or caffeinated sodas for the morning time so it has time to leave your system.

4. If you suffer from back pain, consider a supportive mattress

It's bad enough suffering from a sore back during the day, but at night it can really mess with your sleep quality. If your back pain is keeping you up at night, you should buy a doctor recommended mattress. Choosing the best mattress for your back – and your back pain - it is worth considering the medium firm mattresses. This type of mattresses allow you to adopt a position that aligns your spine and takes the pressure off your sore joints. This can really help to ease aches and pains and help you get a better night's sleep.

5. Check out mattress toppers

If your mattress is quite new, or you simply don't have the budget to splash out on a new one right now, you could consider purchasing a mattress topper. Mattress toppers can help to soften a mattress that is too hard, or make a too-soft mattress firmer. Also, you can even buy memory foam mattress toppers to experience some of the benefits of a memory foam topper without the price tag. Therefore, mattress toppers are a great, budget-friendly option to improve your sleep quality.

6. Take a long, hard look at your pillow

Is you pillow looking flat, lumpy, or past its best? If the answer's yes, then it's probably time to replace it. A supportive pillow supports your neck, helping to align your spine in a more natural way. Therefore, you will feel more comfortable in you bed and wake up feeling less achey in the morning. While you're at it, ditch that big pile of fluffy pillows. Just one, high-quality pillow is the best way to support your neck at night.

7. Cool down

If you sleep hot, it won't come as a surprise that overheating at night can wreak havoc with your nightly sleep. Simply opening a window, or using fans or an air-conditioning unit can help you to keep cool and comfortable at night. However, also take a close look at your bedding. Breathable cotton bed linen is far more cooling than synthetic options. Also, check that your mattress and pillows are breathable and can dissipate heat. Check out Matter Mattress for expert reviews of the most breathable pillows and mattresses.

8. Quit sleeping on your stomach

We're sorry to break it to you, but sleeping on your stomach is the worst possible position when it comes to getting a good night's sleep. This position restricts your breathing, circulation to your major organs, and forces your spine into an unnatural position. All in all, it's the perfect recipe for really poor-quality sleep.

Try changing your sleeping position to your side or, even better, your back. If you really can't stop sleeping on your stomach, try placing a pillow under your hips instead of under your head. This will go some way to helping you into a more healthy position.

9. Keep your sleep habits regular

Your body functions best when it gets into a good sleep routine. Wide variations in the times you get up and go to bed can wreak havoc with your body clock. Therefore, this can lead to sleeplessness and disrupted sleep during the night. We know we sound like your mother, but having a regular bedtime really is a simple (and free!) way to a better quality of sleep.

The final word

Hopefully, with these expert-approved tips and tricks you'll be well on your way to a better night's sleep in no time. After all, a good night's sleep is vital for all-round health and well-being. 

Therefore, it's well worth spending a little time and effort on improving your sleeping environment and routine.